Steamboat Strength and Conditioning – SSCMetcon Warm-up Warm-up (No Measure) 2min on any machine Partner Medball Warm Up 1x: –1 min Partner Medball Chest Pass –:30 sec per side Partner Medball Lateral Toss –1 min Partner Russian Twist + Medball Sit-Up & Toss –1 min...
Steamboat Strength and Conditioning – SSCPowerLifting Warm-up (No Measure) Lax Ball Rolling: Feet Hips Traps Pecs/collar bone Dynamic: Sock Walk- F/B, L/R Knee hug to lunge lateral lunge figure 4 SL reach Spider Man Inch Worm Fast Dynamic: Side Shuffle carioca Skips: F/B, L/R Baby Knees to Hig...
Steamboat Strength and Conditioning – SSCMetcon Warm-up Warm-up (No Measure) 1 Round: –30 Jumping Jacks –:30sec Bent Knee Hollow Hold –:20 sec deadhang –30 Forward Jumping Jacks –:30sec Bent Knee Hollow Hold Rocks –:20 sec lat active Smash/Mobility/Stretch:...
Steamboat Strength and Conditioning – SSCMetcon Warm-up Warm-up (No Measure) 1 round: –50′ Skipping –50′ Backwards Skipping –25′ Sumo Inchworm –25′ Lunge with twist –50′ High Knees –50′ Butt kicks –25′ Figure 4...
Steamboat Strength and Conditioning – SSCMetcon Warm-up Warm-up (No Measure) Warmer; :45 Ski Erg/Bike/Row 20 Tippy Toe Walk 20 Heel Walk 10 Hamstring Scoop 7 Bootstrapper 2x Foam Roll; -Calfs -Hamstrings -Glutes -Tspine Primer; 30 Little Hops 30 Big Hops 6 Medicine Ball Deadlift 6 Medicine Bal...